• CFA073117

    CrossFit Altius – CrossFit

    Warm-up

    Bike or Row 2 Min

    -2 Rounds

    Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)

    10 PVC Overhead squats

    5 Ring Row

    Low Hang Squat Snatch (5×1)

    *Low Hang is just below knee

    -Use work up method:

    Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    Metcon (Time)

    For time:

    50 Overhead Squats, 115/75 lbs

    25 Chest to Bar Pull-Ups
    Goal=sub 12 min

    Cool Down

    Foam Roll/Smash Upper Back

    2 min